Hoping to conceive in 2027? here is your 90 day head start
There are just 90 days until 2027. Yep it’s October already!
Are you hoping to conceive early next year?
If the answer is yes, then now is the time to start preparing.
The 90 days before conception are an important window to optimise your health, nutrition, lifestyle and reproductive wellbeing before you start trying.
Sperm production takes about 2-3 months and our egg development is influenced by the environment in which they mature. This means that the 90 days leading up to conception are worth paying attention to.
Healthy conception involves both partners so these recommendations are relevant to anyone preparing for conception.
Here are the things to consider when it comes to preparing for conception.
🥑 Prioritise your nutrition
Focus on nourishing your body through, nutrient-dense foods with plenty of
protein
fibre
healthy fats
fruit and vegetables and
whole foods
The Mediterranean style diet ticks these boxes and is a simple and sustainable approach that you can transition into.
Unless advised by your medical team now is not the time to follow a calorie deficit diet, it is time to prioritise eating enough to fuel your body to support hormone production, ovulation and a healthy menstrual cycle.
🩸 Get to know your cycle
If you are preparing for pregnancy understanding your menstrual cycle is important. Start paying attention and note down
the first day of your period
if the period starts with spotting or full bleeding
how many days of bleeding you have
changes in cervical mucous
whether you are ovulating
the number of days between ovulation and the start of your next period (this is the luteal phase)
your overall cycle length
Understanding your cycle will help you identify your fertile window and can and help with timing intercourse for conception.
If you are unsure if you are ovulating or how to track it, these blogs posts on ovulation and cycle tracking will give you the basics.
If you would like more detailed help understanding your own cycle we can work through this in an appointment.
💊 Review your supplements
Both partners should start taking a prenatal supplement at least 3 months before conception.
Some of the important things to look for in a prenatal for women include:
the inclusion of choline, an essential nutrient that supports your baby’s brain and nervous system development.
the use of methylated folate (5-MTHF) instead of standard folic acid.
a bioavailable form of iron or no iron depending upon your personal needs.
Males have different needs from a prenatal.
There are many different supplements on the the market currently, the following blog post can help guide you however if you would like more advice on which prenatal is right for both of you, you can book an appointment to discuss this further.
🩺 Book a preconception check-up
Before you start trying consider talking to your GP for a preconception health check to address any issues prior to pregnancy.
This is a good time to review
your vaccination status
existing health conditions
current medications
family history
the need for blood tests to review for possible supplementation around vitamin D and iron.
At Seven Points Wellness we able to review blood test results and advise on the need for any extra supplementation to support your body.
🍸 Look at your lifestyle
The months before conception are a good time to review our habits and the impact they might have on conception and pregnancy.
If you smoke or vape now is the time to stop.
Avoid drinking alcohol and taking recreational drugs.
Your daily caffeine intake is worth considering, current guidelines suggest keeping caffeine below 200 mg per day when trying to conceive and during pregnancy.
Read this blog for some lifestyle changes males can make to aid sperm health.
🛌 Sleep
Aim for a consistent sleep routine and approximately 8 hours per night or enough to feel well rested.
This might mean a change in habits, you might need to, switch off devices earlier, make your bedroom dark, cool and quiet, limit caffeine later in the day, or implement a consistent bedtime.
🧘♀️ Stress Management
Stress is a normal part of modern life, it is unrealistic to expect to remove all sources of stress. Ideally we need to figure out how best to deal with any stress we experience to minimise its impact on our body.
Some people like to exercise, others like time with friends or family, some journal their thoughts or listen to positive affirmations, others do yoga or meditation, or engage in self care tasks like massages, float tanks or acupuncture.
The trick is to find what works best for you and put it into practice.
👟 Regular Gentle exercise
Moving your body daily is important and regular exercise supports metabolic and cardiovascular health. Aim for consistent movement that you enjoy and can maintain. Walking, strength training, pilates, yoga and swimming are all beneficial. You don’t need to do hours of high intensity exercise placing stress on the body.
If you are currently inactive start with a short walk and gradually build on that.
⚠️ Reduce exposure to everyday toxins.
We are exposed to a wide range of chemicals on a daily basis through the products we use, the food we eat and the environment around us.
Some chemicals are referred to as endocrine disruptors meaning they can interfere with hormone signalling. Research is ongoing but reducing unnecessary exposure is a reasonable precaution when preparing for pregnancy.
Here are some easy steps you can take to remove these toxins from your life, small changes can add up over time.
Think about
the type of cookware you use
avoid heating food in plastic containers
avoiding the use of plastic drink bottles
the ingredients in your personal care make up and skin care products
the ingredients in cleaning and laundry products that you use.
If 2027 is the year you’re hoping to conceive, don’t wait until you start trying to start preparing.
At Seven Points Wellness, we support women through preconception and fertility care using an integrative approach that brings together Traditional Chinese Medicine and evidence-informed practice.
We can help you understand your menstrual cycle, identify signs of ovulation and understand your fertile window. We can advise on nutrition and supplementation, review blood test results and use acupuncture, massage and Chinese medicine as part of an individualised approach to wellbeing.
So if you are thinking about trying for a baby in 2027 and not sure where to start, this is a good time to book in and have the conversation.
